Soy Protein: Yakanaka kana yakaipa?

Zvemukati

• Chokwadi chezvehutano
• Inobatsira Kuvaka Tsandanyama asi Inogona Kusave Inonyanya Kubudirira Protein Sarudzo
• May Kubatsira Kurera Kurema
• Hutano Kubatsirwa
• Zvinogona Kukanganisa
• Icho Chinokosha

Soya dzinogona kudyiwa dzakakwana kana kugadzirwa muzvinhu zvakasiyana siyana, zvinosanganisira tofu, tempeh, mukaka we soy uye dzimwe nzira dzemukaka nenyama.

Inogona zvakare kushandurwa kuita soy protein powder.

Kune vembiri, vegans uye avo vanodzivirira kana vari eergergia kune zvekudya zvemukaka, soy protein inowanzo shanda sosi huru yeichi chakakosha chikafu.

Nekudaro, soy chimwe chikafu chine nharo.

Nepo vamwe vachifunga nezvazvo senzvimbo ine simba yekudya, vamwe vanozviona semuvengi kuhutano.

Ichi chinyorwa chinotarisa humbowo hwekukuudza iwe kana kuti soy protein yakanaka kana yakaipa kwauri.

Chokwadi chezvehutano

Soy protein kupatsanura hupfu inogadzirwa kubva kune yakasviba soybean mafuru ayo akashambidzwa mune doro kana mvura kubvisa mashuga uye fiber fiber. Ivo vanobva vapera mvura uye voshanduka kuita hupfu.

Ichi chigadzirwa chine mafuta mashoma uye hapana cholesterol.

Soy protein powder inoshandiswa kugadzira vacheche soy fomula, pamwe nenyama dzakasiyana uye dzimwe nzira dzemukaka.

Heino izvo zvinovaka muviri zveimwe ounce (28 gramu) yesoy protein yekuparadzanisa poda (1):

• Makorori: 95
• Mafuta: 1 gramu
• Carbs: 2 magiramu
• Fiber: 1.6 magiramu
• Mapuroteni: 23 magiramu
• Iron: 25% yeiyo Mazuva ese Kukosha (DV)
• Phosphorus: 22% yeiyo DV
• Mhangura: 22% yeiyo DV
• Manganese: 21% yeiyo DV

Kunyangwe iri sisitimu yakakwenenzverwa yeprotein, soy protein isolate poda zvakare ine phytates, iyo inogona kudzikisa kunwa kwemamineral.

Kunyange iri sosi yakanaka yemapuroteni-akavakirwa uye akapfuma mune zvinovaka muviri, mapuroteni e soya uye upfu hwayo zvine mapeti, ayo anoderedza kunwa kwemaminera.

Inobatsira Kuvaka Tsandanyama asi Inogona Kusave Inonyanya Kubudirira Protein Sarudzo

Kusiyana nemamwe akawanda mapuroteni-anodyarwa, soy protein ipuroteni yakazara.

Izvi zvinoreva kuti ine zvese zvakakosha amino acids izvo muviri wako zvausingakwanise kugadzira uye zvaunoda kuwana kubva kuchikafu.

Nepo imwe neimwe amino acid ichitamba musumbu protein protein synthesis, branched-chain amino acids (BCAAs) ndiyo inonyanya kukosha kana zvasvika pakuvaka mhasuru (,).

Imwe ongororo yakaratidza kuti vanhu vanonwa 5.6 gramu eBCAAs mushure mekushomeka kwekurovedza muviri vaine 22% yakakura musuru protein musanganiswa kupfuura avo vakapihwa placebo ().

Kunyanya, iyo BCAA leucine inogonesa imwe nzira iyo inokurudzira mhasuru protein synthesis uye inobatsira kuvaka mhasuru (,).

Inofananidzwa ne Whey uye casein mapuroteni, soy mapuroteni anogara kumwe pakati nepakati kusvika mhasuru protein synthesis inoenda.

Imwe ongororo yakaratidza kuti soy yaive yakaderera kune whey protein maererano nekugadzira protein yemhasuru asi yaiita zvirinani kupfuura casein. Vatsvakurudzi vakagumisa kuti izvi zvinogona kunge zvichikonzerwa nezvedanho rekugaya kana leucine zvemukati ().

Saizvozvo, ongororo yekudzidza yakawana kuti whey protein inotsigira mhasuru protein synthesis zvirinani pane soy protein mune vechidiki nevakuru vakuru ().

Sezvineiwo, soya inogona kukubatsira iwe zvakanyanya kana ukasanganiswa nemamwe mapuroteni.

Kumwe kutsvagurudza kunoratidza kuti kusanganisa mapuroteni emukaka uye eyoya anogona kukonzera musuru protein protein synthesis kupfuura whey, casein kana soy chete ().

Kunyangwe soy protein ine iyo BCAA leucine uye inovandudza mhasuru protein synthesis kune imwe nhanho, inoita kunge yakaderera kune whey protein yekuvaka mhasuru.

May Kubatsira Kurera Kurema

Zvidzidzo zvinoratidza kuti kudya kweprotein-high kunogona kukonzera kuonda, kunyangwe pasina kudzikamisa macalorie kana zvinovaka muviri (,,).

Nekudaro, humbowo hwakasanganiswa maererano nehukama pakati pepuroteni ye soy uye kurasikirwa nekurema.

Zvimwe zvidzidzo zvinoratidza kuti mapuroteni e soya anogona kusimudzira kurasikirwa nekurema zvine hungwaru semhuka-based mapuroteni.

Mune kumwe kuongorora, makumi maviri evarume vane kufutisa vakapinda mune zvese soy-based yakakwira-protein chikafu, pamwe nenyama-based yakakwira-protein chikafu. Chikafu chaicho chaishandiswa kwete pane soy-based chikafu chinotsiva ().

Kuda kudya uye kudzikira uremu zvaive zvakafanana mumapoka ese ari maviri. Vatsvakurudzi vakagumisa kuti soy-based high-protein kudya kunenge kwakakosha pakurasikirwa kwehuremu semhuka-yakavakirwa yakakwira-mapuroteni kudya.

Imwe 12-vhiki yekudzikira uremu kudzidza yakawana mhedzisiro yakafanana ne soy protein powder. Vatori vechikamu vakagamuchira soy-based kana isiri-soy-based-chikafu chinotsiva. Zvese izvi zvakakonzera kuvhareji uremu hwemazana e17.2 mapaundi (7.8 kg) pakupera kwechidzidzo ().

Uyezve, kumwe kuongorora muvanhu vane chirwere cheshuga uye kufutisa kwakaratidza kuti soy mapuroteni-akavakirwa kutsiva kudya, senge kuzunza, kunogona kuve kwakakwirira kune akajairwa uremu chikafu ().

Vaya vakadya iyo soy-protein-yakavakirwa pakudya yekutsiva vakarasikirwa avhareji ye4.4 mapaundi (2 kg) kupfuura ayo anotevera akajairwa madhayeti.

Nekudaro, nepo zvimwe zviongorori zvichiona kurasikirwa kwekuremerwa, ongororo ye makumi mana ongororo yekuongorora soya protein zvinoitika pahuremu, chiuno chakakomberedza uye mafuta mashoma haana kuwana chakakosha mhedzisiro ().

Pakazara, humbowo hwekunwa soy protein yekuremerwa uremu hauna kusimba sezvazvakaita kune mamwe mapuroteni akaita seweyy uye kasini (,).

Kumwe kutsvagurudza kunoratidza kuti soy inogona kushanda pakurasikirwa nehuremu, asi humbowo hwakasanganiswa uye hauratidze kuti hunoshanda kupfuura mamwe mapuroteni.

Hutano Kubatsirwa

Kumwe kutsvagurudza kunoratidza kuti kuwedzera soy protein kuchikafu chako kunogona kupa akasiyana marapirwo.

Semuenzaniso, zvekudya zve soya zvinoita kunge zvine mhedzisiro pahutano hwemwoyo. Mukuongorora kwezvidzidzo makumi matatu nemashanu, soy kushandiswa kwakaderedza "yakaipa" LDL cholesterol uye yakasimudza "yakanaka" HDL cholesterol (19).

Imwe ongororo yakaratidza kuti kutsiva mapuroteni emhuka nemagiramu makumi maviri nemashanu kana anopfuura eprotein yesoy kwakakonzera kudzikira kwecholesterol yakazara, "yakaipa" LDL cholesterol uye triglyceride mazinga ().

Panyaya yekenza, humbowo hunoratidzika kunge hwakasanganiswa.

Zvakawanda zvidzidzo zvekucherechedza zvakaona yekudzivirira mhedzisiro yeakakwira-soy kudya.

Nekudaro, ivo vanoona kuti zvinoramba zvisingazivikanwe kuti izvi zvinoshanda here kune soy protein kupatsanura hupfu kana imwe yakagadzirwa miriwo mapuroteni akagadzirwa kubva kune soya.

Zvimwe zvekucherechedza uye zvemakesi-zvinodzorwa zvidzidzo zvinobatanidza soy kutora kune yakaderedzwa njodzi yekenza yemazamu (,,).

Asi vamwe havaratidze rubatsiro rwekudzivirira soy kune iyi kenza. Imwe ongororo yakatobatanidza kudyiwa kwesoyoni kukurudzira kukurumidza kugadzirwa kwemasero mumazamu evakadzi ve premenopausal, pamwe vachiwedzera mukana wavo wekenza yemazamu (,).

Kana tichikurukura nezvebasa re soy mune hutano hwevarume, zvimwe zvidzidzo zvekucherechedza zvinoratidza kuti kudya chikafu chesoyi kunogona kudzora njodzi yekenza yeprostate mune varume vakuru (, 27).

Kunyangwe mhedzisiro yezvidzidzo zvekutarisa ichikurudzira, kiriniki yemunhu miedzo pane ingangoita kenza-inodzivirira mhedzisiro yesoy haina kujeka panguva ino.

Pamusoro pezvo, zvidzidzo zvakawanda zvinovakirwa pane zvekudya zve soya pane soy protein poda kunyanya.

Zvisineyi, mapuroteni e soya anokwanisa kushanda seyakanaka sosi yemapuroteni-anodyarwa kune vanhu vasingadye mapuroteni emhuka, kusanganisira vezvirimwa uye vegani, zvichivabvumira kuti vawane zvakanakira izvi zvinovaka muviri ().

Kudya kweSoy kunogona kupa mabhenefiti ehutano sekuderedza cholesterol uye pamwe kudzikisira njodzi yekenza, asi kumwe kutsvagurudza kunodiwa.

Zvinogona Kukanganisa

Vamwe vanhu vane zvinovanetsa pamusoro pe soy.

Sezvambotaurwa, soy protein ine phytates, inozivikanwa seantinutrients. Izvi zvinoderedza kuwanikwa kwesimbi uye zinc mu soy protein (,).

Nekudaro, phytates haikanganise hutano hwako kunze kwekunge chikafu chako chisina kuenzana uye iwe uchivimba nesoy protein seyakawanikwa iron ne zinc.

Kune zvekare kumwe kunetseka kwekuti kudya kwe soya kunogona kukanganisa hutachiona hwemunhu.

Iyo isoflavones mune soy inoshanda se goitrogens iyo inogona kukanganisa nehutachiona basa uye kugadzirwa kwehomoni (,).

Zvisinei, kune zvidzidzo zvakasiyana-siyana zvinoratidza kuti soy haina kana inongova neyakaipisisa maitiro ehutachiona muvanhu (32, 33, 34).

Uyezve, vanhu vazhinji vanoramba vari kure nesoy protein nekuda kwayo phytoestrogen zvemukati, sezvavanotya kuti phytoestrogens inogona kukanganisa chaiwo mahormone mumuviri.

Phytoestrogens makemikari makemikari anowanzoitika muzvirimwa uye ane esrogen-senge zvivakwa zvinosunga kune estrogen receptors mumuviri wako. Soy inozivikanwa sosi yeaya ().

Zvakadaro soy protein poda inogadzirwa nesoybeans yakashambidzwa mudoro nemvura, iyo inobvisa chikamu chakanaka cheiyo phytoestrogen zvemukati (,).

Saizvozvowo, varume vazhinji vanonetseka kuti soy protein inogona kudzora iwo mazinga e testosterone, asi kutsvagurudza hakutsigire uku kutaura.

Ongororo yakakura yekuongorora yakaratidza kuti kana soy chikafu kana soy isoflavone zvinowedzera zvinoshandura matanho e testosterone mune varume ().

Chekupedzisira, zvigadzirwa zve soy zvine gakava nekuti zvinowanzo gadziridzwa genetiki (GMO). Ikozvino hapana humbowo hwakanaka hwekuti kudya ma soya akagadzirwa nemajini ane chero hutano husina kunaka kana uchienzaniswa nemhando dzisiri dzeGMO.

Zvizhinji zvezvipingamupinyi zvingangoitika zve soy zvinokosheswa nekudya soy zvakawandisa, kwete kunyanya soy protein powder. Dzimwe tsvagurudzo dzinofanirwa kuitiswa pasoy protein powder zvakanyanya kuti uone kuti zvinokanganisa sei hutano.

Nepo paine zvimwe zvingangokanganisa kudya soy, humbowo hauna kusimba uye hunoratidza kuti vanhu vazhinji vanogona kudya soy vasina kana nyaya.

Icho Chinokosha

Soy protein isosi yakakwana yeprotein. Inogona kubatsira kuvaka mhasuru asi kwete pamwe ne whey protein.

Pakazara, soy yakachengeteka kune vanhu vazhinji uye inogona kupa hutano mabhenefiti, kusanganisira kuonda.

Kana iwe uchida kuravira kana kudya chirimwa-chakavakirwa, enda kumberi uye upe soy protein edza.